Izibonelelo ezi-5 ezinamandla zeCreatine Supplement

Kukho isizathu sokuba izongezo ze-creatine zibe zisisiseko kuluntu lokuphakamisa iintsimbi kumashumi eminyaka: Iyasebenza ngokwenene ukwandisa ubunzima bezihlunu, ukomelela kwezihlunu, kunye nokusebenza kwezemidlalo ngokubanzi.

I-Creatine supplementation nayo ifundwe kakuhle. Izilingo ezininzi zeklinikhi zixhasa i-creatine monohydrate, eyona ndlela idumileyo ye-creatine, njengesongezelelo soqeqesho esinamandla esineziphumo ezibi. Ilungile nakwingqondo yakho.

Nantsi into ekufuneka uyazi malunga ne-creatine: indlela esebenza ngayo i-creatine, izibonelelo ze-creatine, iziphumo ebezingalindelekanga ze-creatine, kunye nendlela yokuyithatha. Masiqale ngezinto ezisisiseko.

Yintoni i-creatine?

I-Creatine yi-peptide (iprotheyini encinci) eveliswa ngumzimba wakho ngokwemvelo. Igcina i-creatine kwimisipha yakho, apho inceda ukuphinda usebenzise amandla achithwayo ukuze izihlunu zakho zenze amandla amaninzi ( ¹ ).

Izihlunu zakho zisebenza kwi-adenosine triphosphate (ATP). Ukuba umzimba wakho yimoto, i-ATP sisibaso; qhuba yonke into oyenzayo. Kwaye ukongeza nge-creatine kufana nokunyusa ubungakanani betanki yakho yegesi.

I-Creatine supplementation ivumela izihlunu zakho ukugcina i-ATP eninzi kwaye inceda ukugcwalisa i-ATP echithiweyo ukuze ukwazi ukuyisebenzisa kwakhona.

Izintso kunye nesibindi zisebenza kunye ukuvelisa i-creatine yonke imihla ( ² ). Ukwafumana i-creatine ekutyeni kwakho, ngakumbi ukuba utya inyama ekrwada okanye intlanzi. I-Sushi kunye ne-steak yimithombo ebalaseleyo ye-creatine yokutya.

Nangona kunjalo, eyona ndlela ifanelekileyo yokunyusa i-creatine kukuthatha isongezelelo se-creatine. Kukho iinzuzo ezizodwa xa unyusa i-creatine egcinwe kwimisipha yakho.

Iinzuzo ze-5 ze-creatine supplementation

I-Creatine yamandla kunye nobunzima bemisipha

I-Creatine ikunceda ukuba womelele kwaye wakhe izihlunu ngokukhawuleza, ngokudityaniswa noqeqesho lokuxhathisa.

I-Weightlifters ethatha i-creatine ibonise ukunyuka kwe-8% kumandla aphezulu kunye nokwanda kwe-14% kwinani eliphezulu lokuphindaphinda kwiseti enye yokuphakamisa okunzima ( ³ ). Kubaluleke kakhulu.

I-Creatine iyakwandisa izihlunu. Izongezelelo ze-Creatine zikhuthaza ukukhula kwe-insulin efana ne-1 (IGF-1), i-hormone yokukhula eyandisa iprotheni synthesis. Ngamanye amagama, ukonyusa i-IGF-1 yakho nge-creatine kuthetha ukuba izihlunu zakho zomelela kwaye zilulame ngokukhawuleza ( ⁴ ).

Umahluko awukho mncinci, nokuba: Abantu abathatha i-creatine bazuza malunga neekhilogram ezi-4 zesihlunu kwisithuba seeveki ezisixhenxe zoqeqesho lwamandla. ⁵ ).

I-Creatine yamandla kunye nokudubula

I-Creatine inokuphucula amandla akho okwenza umthambo omfutshane, oqhumayo njengokubaleka, ukuphakamisa iintsimbi, okanye uqeqesho lwekhefu lokuqina (HIIT).

Kuhlalutyo lwe-meta, abaphandi bafumanisa ukuba iimbaleki ezongeziweyo ze-creatine ziqhube ngcono kwimithambo engaphantsi kwemizuzwana engama-30 ( ⁶ ), nangona izibonelelo azizange zinwebe kwimithambo engaphezulu esekelwe kuxhathiso.

Olunye uphononongo lufumene ukuba abantu abathatha i-creatine babonise ukuphucuka okukhulu kakhulu kwi-sprinting kunye nokuvelisa amandla amaninzi omzimba. ⁷ ).

I-Creatine ikwacinezela ukudumba kunye nokwandisa iprotein synthesis emva kokuzilolonga. Oko kuthetha ukukhula okongeziweyo kwemisipha kunye nokuchacha ngokukhawuleza.

indalo yokunyamezela

Ayicacanga kangako ukuba i-creatine ilungele ukunyamezela. Ezinye izifundo zifumene isiphumo ( ⁸ ). Abanye abanayo ( ⁹ ).

Kolunye uphononongo, abaphandi bafumanise ukuba nangona isongezelelo se-creatine sonyusa izitolo ze-muscle creatine kunye ne-plasma yevolumu kwiibhayisikile zamadoda ali-12, yayingenayo. akukho siphumo kwintsebenzo ekupheleni komjikelo webhayisikile omde ( ¹⁰ ).

Elinye iqela labaphandi, nangona kunjalo, lafumanisa ukuba abadlali be-softball abathatha i-creatine babenokunyamezela okukhulu kwemisipha ( ¹¹ ).

I-Creatine inokunceda okanye ingancedi ngonyamezelo. Ukuba unomdla kwi-creatine yoqeqesho loxhathisa, ungasoloko ulinganisa ukusebenza kwakho kwi-creatine kwaye uyicime kwaye ubone ukuba iyakunika ukomelela.

I-Creatine yokusebenza kwi-ketogenic diet

I-Creatine inokukunceda ngokuzilolonga ngamandla ngelixa ukwi-keto.

Xa usenza umthambo ngamandla, umzimba wakho ekugqibeleni uyawugqiba Iswekile yegazi. Emva koko itsalela kwiivenkile ze-glycogen zamandla.

I-Glycogen, indlela yokugcina i-glucose, igcinwa ngokuyinhloko kwizicubu zomzimba. Ngexesha lokuzilolonga okanye Ukuzila ukutya, le glycogen yesihlunu iguqulwa ibe yiglucose (glycogenolysis) kwaye emva koko ikhululwe kwigazi ukuze ihlangabezane neemfuno zakho zeswekile.

I-Creatine inceda ukudibanisa kunye nokugcina iivenkile ze-glycogen zemisipha. Ngamanye amazwi, i-creatine iphucula inkqubo yakho yokugcina amandla ( ¹² ).

Olu ncedo lunokuba luncedo kwi-a I-carbohydrate ekhawulelwe kwi-ketogenic yokutya. Ngenxa yokuba i-carbohydrates ubukhulu becala ivaliwe kwimida yokutya kwe-ketogenic, une-glucose encinci ekhoyo yokongeza iivenkile zakho ze-glycogen.

Kwaye ngelixa umzimba wakho unokwenza i-glucose yawo (kwaye uzalise i-glycogen) ngokusebenzisa igluconeogenesis, xa iiseli zakho zivelisa i-glucose yazo, le nkqubo inokwanela kwiimfuno ezinzulu zezemidlalo.

Nantoni na ephucula ukugcinwa kwe-muscle glycogen kunye nokugcinwa kuyinqweneleka kubantu abasebenzayo kwi-ketogenic diet.

I-Creatine yempilo yengqondo

I-Creatine nayo ilungile kwingqondo yakho. I-Creatine supplementation inokuphucula ukusebenza kwakho kwengqondo ngeendlela ezahlukeneyo:

• Ukuxhathisa ngengqondo. I-Creatine yonyusa unyamezelo lwengqondo: unokwenza imisebenzi enzima ngokwasengqondweni ixesha elide ngaphandle kokudinwa ( ¹³ ).
• Ukungalali ngokwaneleyo. I-Creatine igcina amandla akho okwenza imisebenzi enzima xa ungalali ( ¹⁴ ). Ikwaphucula ulungelelwaniso lomzimba kwiimbaleki ezingalaliyo ( ¹⁵ ).
• Ukuguga kwengqondo. Abantu abadala abathatha i-creatine babonise ukuphucula kwimemori kunye nokukwazi kwendawo ( ¹⁶ ).

I-Creatine inento yakhe wonke umntu. Ilungele ingqondo yakho njengoko ilungile kumzimba wakho.

iziphumo ebezingalindelekanga creatine

I-Creatine ifundwe kakuhle kwaye ayinayo imiphumo emibi kakhulu. Abaphandi baye baqhuba izifundo kubantu abathatha i-creatine imihla ngemihla ukuya kuthi ga kwiminyaka emine, ngaphandle kwemiphumo emibi ( ¹⁷ ).

Ngexesha elithile, abaphandi banexhala lokuba i-creatine inokubangela umonakalo wezintso. Baqiqa ngelithi i-creatine iguqula i-creatinine emzimbeni wakho, kwaye i-creatinine ephezulu ibonisa isifo sezintso.

Nangona kunjalo, uphando oluninzi lufumene ukuba i-creatine ayilimazi izintso ( ¹⁸ ) ( ¹⁹ ).

Kufuneka kuqatshelwe ukuba i-creatine inokubangela inzuzo encinci kubunzima bamanzi ( ²⁰ ). I-Creatine ibangela ukuba izihlunu zakho zigcine amanzi amaninzi, nto leyo enceda ukugcina amandla amaninzi kwaye ikhuthaze ukukhula kwezihlunu ( ²¹ ).

Ubunzima bamanzi buyancipha ngokukhawuleza emva kokuyeka ukuthatha i-creatine.

Ke ngoko, ukuthatha i-creatine ukuya kutsho kwiminyaka emine kubonakala kukhuselekile, ngaphandle kokufumana ubunzima bamanzi.

Loluphi uhlobo lwe-creatine (kwaye yimalini) ekufuneka uyithathe?

Kukho iindlela ezininzi zokudala kwimarike, kubandakanywa:

• I-Creatine Monohydrate (i-Micronized Creatine): Ifomu esemgangathweni, engabizi kakhulu efunyenwe kwizongezelelo ezininzi (kwakhona ifom efundwayo kwizilingo ezininzi zabantu).
• I-Creatine Hydrochloride (i-Creatine HCL): I-Creatine ibophelelwe kwi-hydrochloric acid.
• I-Liquid Creatine-Ubomi obufutshane beshelufu, obungasebenziyo kwinzuzo yokusebenza kwembaleki ( ²² ).
• I-Buffered Creatine: Ayisebenzi ngakumbi kune-monohydrate yenzuzo yemisipha ( ²³ ).
• I-Creatine ethyl ester: I-Creatine ibotshelelwe kwimolekyuli yotywala, ngaphandle kwe-monohydrate. ²⁴ ).
• I-Creatine Citrate (okanye i-Nitrate, i-Malate, i-Gluconate): Ezi fom mhlawumbi zineempembelelo ezifanayo njenge-monohydrate okanye zingenalo uphando lokufumana izigqibo.

I-Creatine monohydrate lolona hlobo lubalaseleyo lwe-creatine

Zininzi iindlela ezibizayo ezibonisa ukufunxwa okungcono, iziphumo ezikhawulezayo, njl., kodwa uphando aluxhasi nayiphi na kuzo.

I-Creatine monohydrate ifumaneka ngokubanzi kwaye yenzeka ukuba ngoyena mgubo wexabiso eliphantsi kwimarike.

Xa kuziwa kwidosi ye-creatine, uneendlela ezimbini ongakhetha kuzo. Kuya kufuneka wakhe inani elithile le-creatine kwisihlunu sakho ngaphambi kokuba uqale ukubona izibonelelo. Unokwenza ngeendlela ezimbini:

1. isigaba sokulayishwa kwe-creatine. Thatha i-5 grams ye-creatine kane ngosuku (i-20 grams / imini yonke) ngeveki enye. Emva koko, yehla ukuya kwidosi enye ye-5-gram rhoqo kusasa ukugcina amanqanaba aphezulu e-creatine. Le yeyona ndlela ikhawulezayo yokufumana uncedo lwe-creatine, kodwa ngexesha lokulayisha abanye abantu baphathwa yintloko kwaye bazive bephelelwe ngamanzi.
2. Akukho nqanaba lokutshaja. Ungatsiba isigaba sokulayisha kwaye uthathe nje i-5 grams ye-creatine ngosuku, kwasekuqaleni. Izibonelelo zokusebenza ziya kuthatha malunga nenyanga ukuba zivele, kodwa unokunqanda intloko ebuhlungu kunye nokuphelelwa ngamanzi emzimbeni ngexesha lesigaba sokulayisha ( ²⁵ ). Awuyi kubona iziphumo ezibalulekileyo kwixesha elifutshane.

Creatine: Isiphelo

I-Creatine yindlela ekhuselekileyo yokwakha izihlunu, ukwandisa ukunyamezela kwakho, kunye nokuphucula ukusebenza kwengqondo.

Ngamafutshane, i-creatine:

• Iphuma emzimbeni wakho (~ 1 g / ngosuku) kunye nakwisidlo sakho (~ 1 g / ngosuku).
• Igcinwe kwi-muscle njenge-phosphorylcreatine, ephazamisa i-ATP ukuphucula ukuhamba kwamandla.
• Yakha amandla kunye nobunzima bemisipha, nakubantu abadala.
• Yandisa amandla okuqhushumba ngexesha elifutshane, imithambo ephezulu.
• Inokuphucula ukunyamezela ngokuphucula i-glycogen (iluncedo kwiimbaleki ze-keto).
• Yandisa ukusebenza kwengqondo ukubuyisela ukungalali kunye nokuguga kwengqondo.
• Akukho miphumo yokwenyani ye-creatine supplementation: ayilonakalisi izintso, kodwa inokunyusa ukugcinwa kwamanzi.
• Ithathwa ngcono njenge-creatine monohydrate malunga ne-5 grams ngosuku.

I-Creatine yenye yezona zincedisi ezithembekileyo zokwandisa ukusebenza kwakho kwezemidlalo.

Sisiselo se-keto esongezelelo sezemidlalo kunye ne-creatine, i-branched-chain amino acids, i-electrolytes, ii-ketones zangaphandle, kunye nezinye izongezo zokuzilolonga eziphandwe kakuhle.